Season 22/23 2023 Anaheim (545) HYROX (433) Men (293) Williams Jon

Williams Jon Hyrox Result

Dive into this athlete’s performance at 2023 Anaheim using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 611 similar athletes.

Performance Highlights

USA USA Flag Men 25-29 #111010 01:52:59 33rd in AG | Top 91.7% 244th | Top 83.3%
+05:10
59:57
Run Total
+00:40
07:30
Avg. Lap
+00:21
05:55
Best Lap
-06:08
41:49
Workout Total
-00:46
05:13
Avg. Workout
+00:59
11:19
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 611 athletes with similar finish time in Hyrox Men

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 611 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Williams Jon's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Williams Jon's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 611 athletes with similar finish time in Hyrox Men

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Williams Jon's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

Percentile based on all the athletes who competed in Hyrox Men

Improvement Plan

Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Williams Jon's time.

The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.

A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.

For this athlete we identified a possible improvement of 08:25. Check the detail of the improvement plan below.

07:26 Potential Improvement 88.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 07:26 59:57 to 52:31 88.3%
Wall Balls 00:59 10:11 to 09:12 11.7%
Ski Erg 00:00 04:39 to 04:39 0.0%
Sled Push 00:00 03:31 to 03:31 0.0%
Sled Pull 00:00 05:02 to 05:02 0.0%
Burpees Broad Jump 00:00 05:25 to 05:25 0.0%
Rowing 00:00 05:03 to 05:03 0.0%
Farmers Carry 00:00 01:58 to 01:58 0.0%
Sandbag Lunges 00:00 06:00 to 06:00 0.0%

Splits Time

Williams Jon Perfect Race
Splits Total Average Total
Running 1 06:23 00:00 05:30 +00:53 00:00 +00:00
Ski Erg 04:39 06:23 04:49 -00:10 05:30 +00:53
Running 2 05:55 11:02 06:05 -00:10 10:19 +00:43
Sled Push 03:31 16:57 03:52 -00:21 16:24 +00:33
Running 3 07:35 20:28 06:48 +00:47 20:16 +00:12
Sled Pull 05:02 28:03 06:41 -01:39 27:04 +00:59
Running 4 07:11 33:05 06:47 +00:24 33:45 -00:40
Burpees Broad Jump 05:25 40:16 07:46 -02:21 40:32 -00:16
Running 5 07:19 45:41 07:10 +00:09 48:18 -02:37
Rowing 05:03 53:00 05:23 -00:20 55:28 -02:28
Running 6 06:47 58:03 06:54 -00:07 01:00:51 -02:48
Farmers Carry 01:58 01:04:50 02:46 -00:48 01:07:45 -02:55
Running 7 07:50 01:06:48 06:55 +00:55 01:10:31 -03:43
Sandbag Lunges 06:00 01:14:38 07:17 -01:17 01:17:26 -02:48
Running 8 11:01 01:20:38 08:33 +02:28 01:24:43 -04:05
Wall Balls 10:11 01:31:39 09:23 +00:48 01:33:16 -01:37
Roxzone 11:19 01:52:59 10:20 +00:59 01:52:59
Based on 611 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Jon Williams had a solid performance in the Hyrox race in Anaheim, finishing in the top 56% of athletes overall and in the top 45% of his age group. His overall time of 01:52:59 is respectable, but there are areas where he can improve to enhance his performance.

Jon's total running time of 00:59:57 is 08:19 slower than the average for his finish time. This suggests that he may need to focus on improving his overall fitness and transition time in order to reduce the time spent in the roxzone. Additionally, his best running lap time of 00:05:55 shows that he has the potential to excel in running, but there is room for improvement.

Segments to Improve


1. Run Total:
Jon lost significant time in the overall running segment. To improve this, he should focus on increasing his overall fitness and endurance. Incorporating interval training, such as tempo runs and fartleks, can help improve his running speed and stamina. Additionally, adding strength training exercises that target the leg muscles, such as squats and lunges, can enhance his running performance.

2. Running 8:
Jon lost 02:19 in this segment, indicating a need for improvement. To enhance his performance, he should work on increasing his running endurance. Incorporating longer distance runs into his training routine can help build his stamina. Additionally, incorporating hill training can improve his overall strength and speed.

3. Roxzone:
Jon spent 00:11:19 in the roxzone, which is 01:14 slower than average. To improve this segment, he should work on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) sessions that mimic the movements required in the race, such as quick transitions between exercises, can help improve his roxzone time.

4. Running 1:
Jon lost 01:07 in this segment. To improve his performance, he should focus on increasing his running speed. Incorporating speed workouts, such as interval sprints and hill repeats, can help improve his running pace. Additionally, working on his running form, specifically focusing on stride length and cadence, can also contribute to improved speed.

5. Running 7:
Jon lost 01:02 in this segment. To enhance his performance, he should focus on increasing his running endurance. Incorporating longer distance runs into his training routine and gradually increasing the distance can help improve his stamina. Additionally, incorporating strength training exercises that target the core and upper body can help improve overall running posture and efficiency.

Strategies


- Pacing: Jon should focus on maintaining a consistent and sustainable pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow can hinder overall performance. By finding his optimal pace and monitoring his effort level, he can ensure a steady performance throughout the race.

- Transition Efficiency: Jon should work on improving his transition times between exercises. Practicing quick and efficient transitions during training sessions can help reduce time spent in the roxzone and improve overall race performance.

- Hydration and Nutrition: Jon should pay close attention to his hydration and nutrition during the race. Proper fueling before and during the race, including consuming carbohydrates and electrolytes, can help maintain energy levels and prevent fatigue.

- Mental Preparation: Jon should focus on mental preparation and visualization techniques to stay focused and motivated during the race. Setting specific goals and having a positive mindset can contribute to improved performance.

Overall, Jon Williams has shown potential in the Hyrox race in Anaheim. By focusing on areas of improvement, such as overall fitness, running speed and endurance, transition efficiency, and mental preparation, he can enhance his performance in future races. Incorporating specific training strategies, exercises, and drills tailored to his needs will help him excel in his age group and overall rankings.

Similar Athletes
Cruz Efren 2024 Mexico City 01:52:53
Wagers Ash 2023 Anaheim 01:53:19
Macrae Alexander 2023 Glasgow 01:53:00
Ong Jason 2024 Singapore 01:53:26
Mead Kenneth 2022 Dallas 01:53:24
Szczesny Arek 2021 Hamburg 01:53:15
Jess Robert 2024 Madrid 01:52:30
Almeida Guilherme 2022 London 01:53:02
Bayley Jonathan 2023 Birmingham 01:53:07
Faichaud Jeremy 2023 Paris 01:53:02

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